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Man Boobs and Spare Tires

“man boobs and spare tires” is exactly what i need help with. I am overweight and i train regularly (3 - 4 times a week). I am losing some weight and gaining muscle everywhere else, but i am having a problem losing the weight in the chest and waist area. I am currently 210lbs.

I am not sure what to do, i train 8 reps of 4 sets on bench press and pectoral fly, and do 50 situps for training, but it is not making any difference.

Please tell me what changes to make to my diet and workout plan, and i will post any progress I have. Thanks in advance.

[quote]VinnySingh wrote:
“man boobs and spare tires” is exactly what i need help with. I am overweight and i train regularly (3 - 4 times a week). I am losing some weight and gaining muscle everywhere else, but i am having a problem losing the weight in the chest and waist area. I am currently 210lbs.

I am not sure what to do, i train 8 reps of 4 sets on bench press and pectoral fly, and do 50 situps for training, but it is not making any difference.

Please tell me what changes to make to my diet and workout plan, and i will post any progress I have. Thanks in advance.[/quote]

Your bodyfat is a function of your diet more than anything else.

Find a basic program like ABBH or Big Boy Basics, a diet that aligns with your goals, and a cardio scheme that makes sense.

The training you describe is woefully inadequate to accomplish any logical goals. Do yourself a favor and read the archives here. You’ve walked into a valuable resource. However, it is a prickly bunch and asking obvious questions will get your throat cut.

I understand that i wasnt specific at all about the training, so here it is:

I do full body workouts 3 times a week

Cardio: i recently begun walking at an incline (around 35 degrees i think, the setting is 6.5) at 7kph for 30 mins. I used to run for 5 mins with warmup and cooldowns of 2 mins on both ends, but i wasnt losing much weight, so i switched to this paced walk for extended time.

4x8 pectoral fly (42kg)
4x8 chest press (56kg)
3x10 bicep curls (40kg)
3x10 lateral pulldowns (42kg)
3x10 seated cable rows (resistance setting 11 out of 15)
3x8 shoulder press (30kg)
3x10 tricep extensions (11kg each arm)
3x8 seated leg press (168kg)
3x10 leg curls (105kg)
3x10 leg extensions (98kg)

I put on muscle mass easily, but i don’t lose much weight, and most training workouts i have looked at only increase muscle mass.

For training, Total Body Training by Chad Waterbury.

http://www.T-Nation.com/readTopic.do?id=508031

For eating, T-Dawg 2.0.

http://www.T-Nation.com/readTopic.do?id=473067

Give both of those a fair shot and you’ll notice your body fat drop.

If you aren’t leaning out then change your diet. There is an amount of food you can eat to reach your goals at a steady pace…find it and stick with it. If you loose strength too fast or pounds too fast then just adjust the diet. That’s what I do…

The problem with those routines is that they require supplements. I’m 17, so i dont have the cash to spend on supplements, and every article that i read about says use supplements.

I was wondering if there was a non-supplement approach?

[quote]VinnySingh wrote:
The problem with those routines is that they require supplements. I’m 17, so i dont have the cash to spend on supplements, and every article that i read about says use supplements.

I was wondering if there was a non-supplement approach?[/quote]

No routine “requires” supplements. This site sells supplements. Very good ones. But they are not actually required to make a lot of progress.

At 17 and overweight, you can expect to make fantastic progress for a very long time without supplements. That is, assuming you do the key things:

train smart and hard
eat healthy, no fast foods
drink lots of water, no sodas
sleep
read
read
read

I’d recommend the Staley routine “CPT meets EDT”. It’s fun, challenging, and great for shedding fat.

Hi guys, I didn’t want to make a new topic about this since what I wanted to talk about was already a thread on the first page here.

I’m 24, 6’ 2", and 270 pounds. I work full time and go to college full time as well, so I’m not only incredibly busy but also pretty poor. I also can’t afford to buy these supplements, unless they’d make for a huge change (do they?).

I got this book “burn the fat, feed the muscle” and started a workout routine using the guidelines in the book. This was last summer, but as soon as the semester started I basically stopped. But I’m more determined than ever to get into shape so I’ve started back on the routine and I’m going to make an extra effort to stick to it as soon as the new semester starts.

My biggest problem are my man boobs, my large backside, and my chubby face.

What I was wondering is if any of you know of any particular weight or exercise routine that would help with trimming down my man boobs in particular, since it is the greatest cause for my embarrassment in public.

Thanks in advance!

You have to stop drinking alcohol (if you are). Alcoholic beverages seem to be huge contributors to belly and chest flab.

I don’t drink. :slight_smile:

Also, I’ve heard from some people that taking protein adds to such fat, is this true? And is it true that soy products are especially bad in this regard?

[quote]Big Adam wrote:
You have to stop drinking alcohol (if you are). Alcoholic beverages seem to be huge contributors to belly and chest flab.[/quote]

BA, are there studies about this? Is there an estrogen link to alcohol?

Seanile

Since posting this thread, i’ve lost 14lbs, and am now 196lbs. I haven’t had alcohol in a while, but i don’t eat much either.

I heard from a friend that cardio training at 130bpm for an hour, 7 days a week will severely boost fat loss - i was wondering if this is true?

Everyone loses fat at different rates at different points of the body. You can’t really pick and choose, nor can you effectively try to stimulate losses in certain areas.

I’m lean all over, except in my belly and lower back. That’s where I had the most when I was fat, so it stands to reason that it takes longer to get rid of all the extra there, too.

  1. Good nutrition is primary.

  2. Good total body weight training routing, like the CW link posted is secondary. That other workout is too much for one day, not enough change from workout to workout.

  3. Instead of steady state cardio, doing intervals/HIIT is um, tertiary?

  4. At this point, you CAN do some steady state cardio, it may help some, may be more trouble than it’s worth for others. This is tertiary +1, since I don’t know the word for fourth.

Hi again! I now weigh 193lbs, and my muscles are definately bigger and more toned!

I managed to lose weight and gain muscle by eating healthier, and being slightly more active. I tried the 1 hour of walking at 140bpm and it definately worked. I train every day with this rota:

Day 1: Biceps, Forearms, Pectorals
Day 2: Triceps, Shoulders, Lats, Neck
Day 3: Legs

This has been very effective and i plan to continue it.

I was wondering, Nutrex Lipo 6 - is this an appropriate product? Im asking because its cheap, and every testimonial I’ve read has said its a miracle. Any thoughts?

Also, any other ways of increasing the efficiency of the training?

I suggest implementing 5-6 cardio workouts ( seperate ) of 30-45 minutes.

High Intensity or Interval Sprinting work for 20-30 minutes.

Start with 3-4 seperate cardio workouts.

You can’t spot reduce fat unless you use surgical methods. When fat is lost it is lost cumulatively off your entire body. What you need to realize is that fat is over your entire body and inbetween organs. Realizing the situation is one step closer to pushing yourself to apply yourself with more zest with cardio.

Also you can’t really tell if something is working or not within 24 hours… You need roughly 1-2 weeks to notice real change, it’s something that occurs overtime based upon what you do.

Weightlifting is used to add on weight progressively overtime even so you can’t pick up 50 lbs of muscle overnight. That takes weeks and months of dedicated effort. Nutrition, rest, proper excercise ~ Even so 1lb of muscle gained will burn only 50 calories an hour sitting.

Amp up the cardio :slight_smile:

Read the book FULLY this time. And try to understand its material before just embarking on its exercise programs (which are pedestrian imo) That book is known for the comprehensive treatise on nutrition, give it time to sink in.

OR you could start with Berardi’s 7 rules of effective nutrition programs and do just as well.

[quote]JerryM wrote:
I got this book “burn the fat, feed the muscle” and started a workout routine using the guidelines in the book. This was last summer, but as soon as the semester started I basically stopped. But I’m more determined than ever to get into shape so I’ve started back on the routine and I’m going to make an extra effort to stick to it as soon as the new semester starts.

Thanks in advance![/quote]

The word is “quaternary” followed by “quinary” and so forth…always glad to dispense bits of trivia when i can :slight_smile:

[quote]Lost_Dog wrote:
others. This is tertiary +1, since I don’t know the word for fourth.[/quote]

[quote]VinnySingh wrote:
Day 1: Biceps, Forearms, Pectorals
Day 2: Triceps, Shoulders, Lats, Neck
Day 3: Legs[/quote]

Do you work any other part of your back or only your lats? Your rhomboids and spianl erectors are also important.

[quote] VinnySingh wrote:

Also, any other ways of increasing the efficiency of the training?[/quote]

read the article posted by CT recently, 10 ways to improve your workout. (The fitness competitor one).

Thanks, i have slightly modified my workouts accordingly. However I need to train my lower back, as I would like to decrease the risk of injury. Any thoughts?

As is mentioned numerous times on this website, the key to health is nutrition, and mine is, well, shit. I read in an article to lose weight you must ‘create a caloric deficit while eating enough protein and essential fats.’ I plan to create a decent diet with this in mind; i will post the plan in another post :smiley:

Based on how you described your physical condition, I would run a 1-2 miles everyday until you felt good, then amp it up to 2 miles everyday.

Along with that, to get you down the path - I’d recommend

Hyperextensions - don’t go weighted for a few weeks just focus on contraction of your lower back. Mainly not recommending going weighted because if your lower back is shot then I think that’ll put a damper on your cardio.

You want to get in good enough shape that even if your sore you can still do your basic cardio as you work upwards in application of power and build up your level of determination and commitment.

  • SwissBall hyper extensions
  • deadlifts o.O ( stay light and go for reps for now til you’ve given your body time to get accustomed to a active lifestyle - 1-2/2-4 weeks depends on how out of shape you are, I wouldn’t know just by reading your text.
  • there are quite a few variations, stiff legged dLs do emphasize the lower back more
  • good mornings - with the goodmornings and deadlifts if you’ve never done it, please stick with doing 10-12 practice reps while looking at your form in the mirror, then try the bar and focus on form and really feeling the excercise. Then slowly add on your weights but be careful.
  • make sure you stretch and warmup first for 5-15 minutes prior to your workout to ensure you do not run into a stupid injury :slight_smile: